Caloric table Of Some Foods

Approx. per 100 gr. raw in Kcalories.
1.- VEGETABLES TYPE A: Between 15 – 25 : Chard, celery, pumpkin, cardoon, endive, asparagus, spinach, lettuce, cucumber, radishes, cabbage, tomato, endive, watercress, broccoli, zucchini, turnips, mushrooms.
2.- VEGETABLES TYPE B: Between 30 and 40: Artichokes, eggplants, Brussels sprouts, cauliflower, green beans, peppers, carrots.
3.- VEGETABLES TYPE C: Between 85 – 100 : Potatoes, sweet potatoes, yams, yucca, peas, fresh beans.
4.- FRUIT: Between 40 – 50 : Apricot, strawberry, peach, tangerine, apple, oranges, pear, watermelon, melon, plums, cherries.
5.- OTHER FRUIT: Between 75 – 100 : Figs, grapes, bananas, custard apple.
6.- LEGUME VEGETABLES: Between 300 and 350: Chickpeas, beans, lentils.
7.- Dairy products x 100 gr. or 100 c.c :
Skimmed milk = 35 Semi-skimmed milk = 50 Full cream milk = 65
Skimmed Yoghurt = 35 Whole Yoghurt = 50
Cottage Cheese = 70 Fresh Cheese = 150 Fatty Cheese = 320
8.- CEREALS:
Rice = 350 Pasta = 360 Bread = 300 Crackers = 380
9.- NUTS: Between 500 and 600 = Almonds, hazelnuts, peanuts, walnuts.
10.- MEATS AND EGGS:
Egg = 160
Beef, pork, veal, lamb
10% fat = 200 – 15% = 250
20% of fat= 300 – 30% = 400 (Sausages)
Chicken = 200 Duck = 300
White fish = 100 Blue fish = 150 Shellfish = 100
11.- FATS:
Oil = 900 Chocolates = 500 Lard = 800 Butter = 700
12.- SUGARS:
Sugar = 400 Honey = 300
13.- ALCOHOLS:
Depends on the alcohol content, it is 7.5 calories per degree. For example: 100 c.c. of beer at 5% of alcoholic content are approx. 40 calories derived from alcohol.
REMARKS: It is convenient that you have a general idea of the energy that the foods contribute and if some time doubt, consults this table and you can even calculate your daily ingestion, in addition it is important, to take it into account at the moment of making the purchase in the supermarket. Try to increase your physical activity, it is very important, 1/2 to 1 hour of walking, at least.

 

 

-References:
-https://dietetika.com/
-https://andrologica.org

-Keywords:
diet and carbohydrates, diet and carbohydrates, diet and protein, diet and fat, diet and oils, diet and exercise.

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